A Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day because naps may make you less sleepy at night.

Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.

Get regular exercise. Try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for three hours before the time you go to sleep.

Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.

Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold.

If light is a problem, try a sleeping mask.

If noise is a problem, try earplugs or a fan to cover up the sounds.

Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.

Avoid using your bed for anything other than sleep or sex.

If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.

If you have trouble lying awake worrying about things, try making a to-do list before you go to bed. This may help you to "let go" of those worries overnight.

Go to the doctor if your condition isn't improving.

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